What's the most important part of MMA conditioning training?
Everything is important, but if I had to pick one aspect that was most important during your training, it would be intensity. If you don't push yourself to the limit on everything, then you're not going to be able to develop properly. I want to make a distinction, though: intensity does not necessarily mean high volume. You shouldn't be working out for more than an hour each session, as you'll begin to overtrain if you do.

How often should I work out?
You can workout as much as you are comfortable doing without feeling fatigued or overtrained. I recommend no more than three or four days a week, but some people are able to go five, six, even seven times a week if they are taking the correct supplements and have a good split. If you work circuit training days inbetween lifting days, you may be able to get more out of your week as well. Consider a split like this: lifting on Mon, Wed, Fri, and circuit training on Tues, Thurs, and Sun. Even with this sort of split, it's important to get plenty of rest and to take a few days off every couple weeks.

How long does it take to notice results?
Each person is different, but you should start noticing changes in your conditioning in as little as four weeks. That's not to say they'll be significant, but it is easier to gain endurance than it is to gain strength. You probably won't see any significant strength gains until about the six or eight week mark, unless you're doing serious core training for the first time in your life.

What's the hardest part of training?
In my opinion, the circuit training is the most difficult aspect of a solid MMA strength and conditioning program. While lifting can be tough, it just doesn't drain your body the same way circuit training does. After the second or third circuit, you'll start to realize how tough it really is and what it takes to be a mixed martial artist.

How long before I notice results?
It can take several weeks before you start noticing significant results, especially in your physique. You will see strength increases in as little as two weeks, although anything substantial will require more time. Remember that improving your strength and conditioning is a long-term process that requires commitment and dedication.

How can I increase my punching power?
The power of your punch comes from a combination of technique and strength. Your strength will increase naturally as you continue your program. The most important muscles to work are the ones surrounding the hips, as this is where much of the rotation takes place. I recommend doing squats and deadlifts to strengthen your core.

If you have any more questions, just email me and I'll post them up here. You can find my contact information in the "contact" section above.